Marilu Henner's Blog, page 131

Start Strong…Stay Strong

Common Problem:  You begin your day with good intentions. You exercise,  limit your portions and  avoid snacks but by early evening you're ravenous and no snack food or drive thru lane is beneath your dignity.

Problem Solving:   Be honest with yourself.  Are you limiting your calories too much in the early hours?  Are you denying yourself fuel?   The Total Health Makeover doesn't count calories.  Instead we focus on the quality of the food you eat.  As Marilu says, "Take care of the quality and the quantity will take care of itself."

 Try loading up on nutrition.  Begin your day with fresh fruit.  If you find yourself in need of more food after an hour or so have some whole grains, or some lean protein.   Keep some walnuts or almonds in your desk drawer.  Stay hydrated through the day.  Sip on water all day.  Enjoy herbal tea during a break.  Try breaking your lunch down into two separate meals.  Save half for later in the day.  Smaller portions won't weigh you down and the second small lunch will get you through the afternoon slump. 

Keep stoking the fire throughout the day and plan a healthy and filling evening meal.  (If you're following our current class the meal planning is practically being done FOR you.)  Making a few small changes throughout the day can help you with both your short term and long term goals.

Save a Child's Heart

It's a sad, and often forgotten, fact that children also suffer from heart disease, and many do not have access to the care they need.  Recently The Physicians Committee for Responsible Medicine spotlighted Save a Child's Heart as one of their approved humane charities.  http://www.humaneseal.org/charities/spotlight.cfm

We do not make suggestions as to where people should spend their charitable dollars but we ARE including a link to the PCRM article in order to provide information to you.  During February, when attention is turning towards heart health, we want to remind you that there are many organizations,  (The American Heart Association, The Heart Foundation etc.)  that you can partner with to help make a difference in the lives of others. 

Research where your hard earned dollars would be best put to use.  Not in a position to donate?  Be an example to others in your life by caring for your OWN health.  Never underestimate the power of a good influence.

MUSHROOM BARLEY SOUP

Because it's Day 1 of our first ever "Hot and Steamy" soup class in the member's area we're going to share a soup recipe here on the homepage today. 

If you'd like to participate in this month's class you can sign up today and not miss any of the fun. 

Or you can join in on the public message boards and share your OWN favorite recipes There are a lot of ways to have fun here at Marilu.com.  We'd love to have you join in. 

~ ~ ~ ~ ~ ~

1/2 pound button mushrooms (or whatever is on sale) sliced

1 medium sweet onion, chopped

2 Tablespoons olive oil

2 red potatoes, diced

1/2 cup barley

1 and 1/2 cups water

1/2 teaspoon sea salt

1 carrot diced

5 cups vegetable broth

1 bay leaf

garnish:  non dairy sour cream, fresh dill, croutons

Saute onions and mushrooms in oilive oil until soft.  Add remaining ingredients (excluding garnish) and simmer for 30 to 45 minutes.

GAME DAY

 

 

You don't have to be a football fan to enjoy Super Bowl Sunday.  It's a big day…especially for those of you in the Northeast where both teams are represented.   Super Bowl Parties are notorious for their food.  (What's a Super Bowl Party if not a big spread?)

Like turkey on Thanksgiving  there are some foods that are just EXPECTED to be on the table today.  In fact it's estimated that there will be 1.25 million pounds of hot wings consumed.  (What you just felt was the collective shudder of vegetarians and vegans everywhere.)

There will also be 9 million pizza deliveries.  (Tip well…the poor guy is missing the big game.) 

And 51.7 million cases of beer will be purchased in anticipation of tonight.

The good news?  The most common item found on the table on Super Bowl Sunday is a veggie platter.

The bad news?  It's not enough to override the other choices. 

The average caloric intake from the party alone (not including other meals) is 1200.  This will include 50 grams of fat.

It's no wonder that the sale of antacids is highest (up by 20%) on the Monday after Super Bowl.

Please consider opting for whole grain chips and crackers.  Choose hummus instead of dairy dips.  Make water easy to grab.  Guacamole and nuts are not low calorie foods but if you make the guacamole yourself and choose raw, unsalted cashews over a tin of mixed salted nuts you'll be ahead of the game.

Football cupcakes are cute (overdone but cute) but a bowl of non dairy yogurt with fresh fruit and granola would be a welcome change.

It's okay to indulge a little, and you should do that with no guilt.  But with a few healthy choices, good friends, and a few exciting plays, there's no need to over indulge in order to have a good time.

We've said it all along…..

Marilu has been educating people about the benefits of a plant based diet for decades.  Here at Marilu.com we know firsthand that the Total Health Makeover WORKS !    It's fun to watch this mindset become mainstream.  Here are some quotes from an article entitled "Guide to a Healthy Heart",  recently published in The Oregonian:

If we go by evidence, studies where we see an actual measure of outcomes — fewer heart attacks, fewer strokes, lower mortality — you are forced to conclude that the foods that are healthy are vegetables, nuts, fish, probably whole grains and beans, all used in the least-processed form.  (Miles Hassell, medical director for integrative medicine, Providence Health & Services) 

Be suspicious of any food that comes in a convenient package. Be suspicious of any foods advertised on TV. I firmly believe that best way to prevent heart disease is a plant-based diet. Minimize animal fats and focus on eating more fruits, vegetables, legumes and whole grain foods, and nothing that is packaged or processed. Remember that there is no shortcut to a healthy lifestyle. Adopt these habits, turn your back on processed foods and never look back, never go back there again. For me it is not a diet, but a lifestyle choice. (Dr. Sandeep Garg, cardiologist with Pacific Heart Associates practicing at Legacy Meridian Park Medical Center)

Wet for Winter

The dry winter air combined with indoor heat can wreak havoc on your skin.  Add to that our tendency to go for overcooked foods during the winter months and you're setting yourself up for dehydration.

Loading up on raw fruits and vegetables adds fiber and nutrients that you can't get by simply drinking water.  What's in your glass is important, but so is what's in your food. 

Choose wet foods to keep dry winter skin at bay.

Hot and Steamy…are you in ?

We're just 4 days away from an all new class here at Marilu.com.  

HOT AND STEAMY

This is about the ultimate comfort food but with a whole new twist.  Coaches Healthful and MplsMom (sometimes referred to as "The Jills") have been working for weeks to bring you incredible soup recipes and one pot dishes that are full of nutrition and flavor. 

This isn't like a five year old article in the waiting room:  "10 Uses for Leftover Pot Roast" 

This is hot steamy food that suits your lifestyle, nourishes your body and keeps your energy levels up right through winter.  

This class will have more than just recipes.  Join the fun, try some new ingredients, bring questions and share your own favorite tips and recipes. 

If you have questions about membership please contact us as soon as possible to gain access to class.  This one is a perfect winter pick me up.

99%

No, we're not getting political.  That's the percent of heart disease thought to be preventable through diet and lifestyle.

There's plenty of good news when it comes to preventing heart disease.  While saturated fats (think meat and dairy) and trans fats (think fried and processed) will raise your levels of "bad" (LDL) cholesterol, there is such a thing as "GOOD" fat. 

Monounsaturated and polyunsaturated fats can lower the LDL levels and RAISE your HDL (good cholesterol) levels.  

We're going to be including information throughout February with specifics about how to make protecting your heart easy,  with just a few simple changes to diet and lifestyle. 

See how a plant based diet,  filled with good whole foods, can give you more energy, more vitality and HEALTHIER HEART ! 

Marilu.com will give you the reasons why, the "how-to's" and a community of support to make it easy and fun.

 

Improve your health and put money in your pocket

We're always talking about how much money you can save by choosing a healthier lifestyle.  This clip from Delish.com gives you some specific advice on how to do this.  Members will recognize much of this information from our January class. 

 While we don't agree with their take on oils (they mention only two as acceptable and the Total Heatlh Makeover is more inclusive than that) the other information here is well worth viewing.   I suppose you might say that you could "take it to the bank." 

Along with better tasting foods, more energy, a kinder approach to the environment, and spending less on over the counter meds and doctor visits, a healthy lifestyle saves you money at the check out line.  Immediate gratification.  What can YOU do with the money you save?

http://www.delish.com/recipes/cooking-recipes/taste-of-place/?v=45868766-b516-41ee-9f14-b7461f15f02d&from=en-us_msnhp

Quick and Easy Lentil Stew

2 Tablespoons extra virgin olive oil

1 cup chopped sweet onion

3 stalks celery, chopped

4 carrots, chopped

2 cloves garlic, through a press

1 (16 ounce) package lentils

6 cups vegetable broth

2 cups spinach or kale

Heat oil in Dutch oven.  Add onions, garlic, celery and carrots and saute until vegetables soften.  Season with salt and pepper. 

Add vegetable broth and lentils.  Cover and reduce heat to simmer. 

Simmer for approximately 30 minutes, remove lid and cook an additional 15 minutes, stirring frequently, until lentils have softened.  Adjust seasonings.

Stir in spinach or kale in the last five minutes.

Serve with crusty bread and a tossed salad.